Bread, whole-wheat, commercially prepared, toasted
Whole food · Baked Products
Photo: Wikipedia
Toasted whole-wheat bread transforms a hearty, nutty slice into a crisp, golden canvas with a satisfying crunch. It delivers a robust, earthy flavor with a subtle sweetness, and its toasted texture makes it a sturdy base for both savory and sweet toppings. Nutritionally, it stands out for its impressive fiber and protein content, offering sustained energy and digestive support.
Calorie split: 21% protein · 67% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, toasty aroma and the satisfying crunch that elevates simple meals. Its versatility makes it a staple for everything from classic sandwiches to avocado toast, deeply embedded in breakfast and lunch cultures worldwide.
⚠️ Watch-outs & how to enjoy it better
The dense texture and strong flavor can be off-putting to some, and its high fiber content may cause digestive discomfort if eaten in large quantities without adequate hydration. For those monitoring blood sugar, pairing it with protein or healthy fats (like avocado or nut butter) can help moderate glucose response. Opting for low-sodium varieties can also reduce salt intake.
Key benefits
- High in dietary fiber (7.5g per 100g) for digestive health
- Good source of plant-based protein (16.27g per 100g)
- Provides complex carbohydrates for steady energy
- Contains B vitamins and minerals like magnesium and selenium
- Toasting enhances flavor and texture without adding calories
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Toasting bread actually reduces its moisture content, which can make the starches more resistant to digestion and potentially lower its glycemic index compared to untoasted bread.
Full nutrition (USDA data · scales with serving)
| Water | 24.3 g |
| Energy | 306 kcal |
| Energy | 1282 kj |
| Protein | 16.3 g |
| Total lipid (fat) | 4.1 g |
| Ash | 4.3 g |
| Carbohydrate, by difference | 51.2 g |
| Fiber, total dietary | 7.5 g |
| Total Sugars | 5.8 g |
| Calcium, Ca | 130 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 99.0 mg |
| Phosphorus, P | 303 mg |
| Potassium, K | 326 mg |
| Sodium, Na | 565 mg |
| Zinc, Zn | 2.1 mg |
| Copper, Cu | 0.67 mg |
| Manganese, Mn | 2.5 mg |
| Selenium, Se | 52.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.38 mg |
| Riboflavin | 0.28 mg |
| Niacin | 5.7 mg |
| Pantothenic acid | 0.72 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 52.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 52.0 ug |
| Folate, DFE | 52.0 ug |
| Choline, total | 33.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 89.0 ug |
| Vitamin E (alpha-tocopherol) | 0.63 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 9.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.92 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.50 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.39 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.74 g |
| PUFA 18:2 | 0.71 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 1.0 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.19 g |
| Isoleucine | 0.24 g |
| Leucine | 0.44 g |
| Lysine | 0.18 g |
| Methionine | 0.10 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.31 g |
| Tyrosine | 0.19 g |
| Valine | 0.30 g |
| Arginine | 0.31 g |
| Histidine | 0.15 g |
| Alanine | 0.23 g |
| Aspartic acid | 0.34 g |
| Glutamic acid | 2.1 g |
| Glycine | 0.27 g |
| Proline | 0.68 g |
| Serine | 0.31 g |
FAQ
Is toasted whole-wheat bread healthier than untoasted?
Toasting doesn't significantly change the nutritional profile but can make the starches more resistant to digestion, potentially lowering the glycemic index. It also enhances flavor and texture without adding calories.
How does the fiber content in whole-wheat toast compare to white bread?
Whole-wheat toast typically contains about 7.5g of fiber per 100g, whereas white bread has around 2-3g, making whole-wheat a superior choice for digestive health.
Can I eat toasted whole-wheat bread if I'm gluten intolerant?
No, whole-wheat bread contains gluten and is not suitable for those with gluten intolerance or celiac disease. Consider gluten-free alternatives made from rice, oats, or almond flour.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.06 kcal/g · 21% calories from protein · 7.5 g fiber · 5.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.